Building Endurance: The Key to Marathon Success
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| My first time running a 5K which motivated me to do a Marathon |
After you’re mentally prepared to start your marathon training and have the right gear, the next and most crucial step is building your endurance. When people hear the word endurance, they often think, “how far you can run.” While that’s partly true, endurance is much more than distance — it’s about staying strong, focused, and prepared for those moments when your mind starts to doubt itself and fatigue begins to set in.
Avoid Burnout by Building Smart
One of the biggest mistakes I see many runners make when training for a marathon is adding extra miles too quickly or running at a fast pace too soon. While this might work for some, many end up reaching the burnout stage. To build endurance safely, it’s important to follow a structured marathon training plan and gradually increase your mileage. With each long run, aim to add about 10% more distance weekly. Speed will come later — for now, focus on keeping your legs moving for longer periods each time you train.
Strength Training for Better Running Performance
Another key tip that has helped me tremendously is adding strength training two to three times per week to build overall power and stability. This is crucial for long-distance running, as it improves balance, reduces injury risk, and enhances your overall performance. Exercises like squats, lunges, planks, and hip thrusts can make a noticeable difference during those final marathon miles.
Here's a video of my usual Friday routine
Friday Workout Routine while training for a marathon
The Mental Side of Endurance
As I mentioned in my last blog, mental strength plays just as big a role as physical training. Endurance running requires discipline and a strong mindset. There will be days when you feel unstoppable and others when you struggle to find motivation — and that’s okay. On both days, show up and give it your best effort. Progress happens through consistency, not perfection.
With every mile, remember that you’re not just building endurance — you’re also building strength, confidence, and resilience. These three qualities will be what carry you across the finish line on race day.
What scares you the most when thinking of running a Marathon?
Your posts motivate me! Keep it up.
ReplyDeleteThis is such solid advice I love how you emphasize both mental and physical endurance. Strength training really does make those long runs feel more manageable, and your point about showing up even on tough days is so true. It’s inspiring to see how consistent effort builds confidence and resilience.
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